👉 Weekends are for rest and gentle nourishment. This Saturday menu includes a soft vegetable porridge, comforting chicken potato stew, and a refreshing tofu salad with a savory soy-based dressing. A light nut bar wraps it up with wholesome energy.
👥 Target
- 🔹 For Crohn’s warriors who need easy-to-digest weekend meals
- 🔹 For clean eaters who enjoy warm, homemade Korean food
📊 Saturday Menu Overview
| Meal | Dish | Calories (approx.) |
|---|---|---|
| Breakfast | Soft Vegetable Porridge | 250 kcal |
| Lunch | Chicken & Potato Braised Stew + Brown Rice | 450 kcal |
| Dinner | Silken Tofu Salad with Soy Dressing | 400 kcal |
| Snack | Nut Bar | 200 kcal |
| Total | - | 1,300 kcal |
📝 Ingredient List
🍽️ Core Ingredients
- Chicken breast - 100g
- Soft tofu or silken tofu - 150g
- Cooked brown rice - 1 bowl (150g)
- Nut bar - 1 piece
🥕 Vegetables & Garnishes
- Potato - 1 medium
- Carrot - 1/4 piece
- Zucchini - 1/4 piece
- Onion - 1/4 piece
- Green onion - 1/2 stalk
- Lettuce - 3–5 leaves (for tofu salad)
🥄 Condiments
- Soy sauce - 1 tbsp
- Sesame oil - 1 tsp
- Oligosaccharide - 1 tsp (optional)
🛋️ Storage Tips
- Chicken: Freeze if not using within 2 days
- Tofu: Keep refrigerated and use within 3 days
- Vegetables: Store chopped or whole in fridge for convenience
🍳 Recipe Instructions
🥣 Breakfast – Soft Vegetable Porridge
%20with%20creamy%20white%20rice%20base,%20blended%20vegetables%20including%20carrots,%20zucchini,%20and%20spinach,%20creating%20a%20smooth%20te.webp "Soft Vegetable Porridge")
- Finely dice carrot, zucchini, and onion.
- In a pot, stir-fry veggies with sesame oil. Add water and pre-cooked rice.
- Simmer until porridge consistency is achieved. Season with salt (optional).
🍲 Lunch – Chicken & Potato Stew + Brown Rice
%20with%20a%20rich,%20savory%20sauce,%20garnished%20with%20green%20onions%20and%20sesame%20seeds,%20served%20next%20to%20a%20bowl%20.webp "Chicken & Potato Stew + Brown Rice")
- Chop chicken and potato into bite-size pieces.
- In a small pot, stir-fry onion with sesame oil, add chicken and potatoes.
- Pour in water to cover and simmer until ingredients are soft.
- Season with soy sauce and serve with brown rice.
🥗 Dinner – Silken Tofu Salad with Soy Dressing
%20topped%20with%20soy%20sauce%20dressing,%20garnished%20with%20finely%20chopped%20green%20onions,%20sesame%20seeds,%20and%20shre.webp "Silken Tofu Salad with Soy Dressing")
- Slice tofu and lay on washed lettuce leaves.
- Drizzle with a mix of soy sauce, sesame oil, and a dash of oligosaccharide.
- Top with finely chopped green onion. Serve cold.
🍫 Snack – Nut Bar
- Unwrap and enjoy. Look for low-sugar, high-fiber bars with natural ingredients.
💡 Gentle Digestion Tips
- Use soft-textured veggies and cook until fully tender.
- Limit oil use and avoid spicy seasonings entirely.
- Keep tofu dressing mild and use fresh greens.
🙏 Wrap-Up
This Saturday menu gives your gut a break while keeping meals tasty and fulfilling.
Enjoy your weekend with balance and nourishment. 💚
See all 7 days:
📍 Full 1-week Crohn’s-friendly Korean menu